End of Summer events in Kansas City

September is almost here, and thus, a rejuvenated race calendar. As you find your groove again in your training, you will have plenty of races to choose from to test your fitness level and help the community!

9/1/2012                                                                                              9:00 AM The North Shore Trail Run 5K & 8 Miler is your last chance to hit the trails for the next 6 weeks! Come support the trails and the State Park at Clinton Lake! Sign up for a custom logo mug and a good time!    Location: Clinton Lake, Lawrence, KS Entry Fee: $20

9/8/2012                                                                                          8:00 AM   The Helen Gold 5K/10K is recognized as one of the best running and charity events in the area. Since its inauguration in 2002, over $390,000 has been raised for KU Endowment's Parkinson Disease Research at the University of Kansas Medical Center. 100% of all proceeds from the Helen Gold Run/Walk help fund the Parkinson's Disease Research Center at the University of Kansas Medical Center (KUMC). Location: Overland Park, KS  Entry Fee: $26 (through 9/1), $28 (through 9/7), $30 (race day)                  $10 Kids Fun Run

9/8/2012                                                                                            7:00 PM Fahrmeier Family Vineyards is hosting the Winey B!#%h 5K & 10K run/walk on Saturday, Sept. 8. This event will be held on the winery property, offering runners and walkers the opportunity to run through grapevines for a unique racing experience! Participants will recieve a t-shirt, 2 glasses of wine and a medal with their entry fee! The race will be an evening run so that spectators and participants can stay and enjoy vendors and live music after the race.   Location: Fahrmeier Family Vineyards, Lexington, MO Entry Fee: 5K Run -$25 (through 8/31, $30 after)                   10K Run -$30 (through 8/31, $35 after)                    5K Walk -$20 (through 8/31, $25 after)

9/8/2012                                                                                              7:30 AM    The Race for the Summit was created to benefit help Non Profit organizations in our community fund their missions to serve the underprivileged, underserved and most vulnerable persons in our community. With your support, our community can make a difference in the lives of some of our neighbors in need. Location: Lee's Summit, MO         Entry Fee: 5K -$25 (through 9/1, $30 after), 10K -$35 (through 9/1, $40 after)  12 & under -$10 (through 9/1, $15 after)

9/8/2012                                                                                              7:30 AM Come on out to the home of Jesse James and kick the 7-day festival off right with the Jesse James Festival 5K Run/Walk and 10K Classic! This year we are honoring the military divisions, police, and fire departments. All participants receive dri-fit shirts, swag bags, water, bagels, fresh fruit, and more!    Location: Kearney, MO    Entry Fee: $22

9/8/2012                                                                                              8:45 AM Walk. Run. Live UNITED. with United Way of Greater St. Joseph. This 5K/10K walk/run will take place on the campus of Missouri Western State University. Participants can walk, run, wheel, and stroll across the beautiful, rolling hills of the Missouri Western State University Campus all for a good cause! All proceeds from the event will go to benefit the 2012 United Way Campaign which supports 19 Partner Agencies and 7 United Way Initiatives in Northwest Missouri and Northeast Kansas. Location: St. Joseph, MO Entry Fee: $25

9/9/2012                                                                                       8:00 AM  

The Y: Run [TOGETHER] 5K is a family-friendly event promoting Youth Development, Healthy Living and Social Responsibility, benefiting the Y's Inspire [TOGETHER] movement.  Monies from the Inspire [TOGETHER] Campaign enables us to provide the opportunity of a healthier and more confident lifestyle to our community members who otherwise would not receive such benefits as: Y memberships, swim lessons, sports, self-defense programs, youth fitness and much more.  

  

Location: Zona Rosa, Kansas City, MO

Entry Fee: $25 adult, $10 children 10 & under

                $80 Family (2 adults + 3 or more children)      

  

    

Test your mettle at one 

of these 10K run/walks coming up in the 

next few weeks!

Sept. 9 - Broadway Bridge Run in Kansas City, MO

Sept. 15 - Dot to Dot 5K/10K in Overland Park, KS

Sept. 16 - Plaza 10K in Kansas City, MO

Sept. 29 - Pony Express 5K/10K in St. Joseph, MO

Oct. 14 - Jeff Taylor 5K/10K - Riverside, MO

It's time to give some stuff away! @FLEXRSports @MidwestTriRaces @CorePower - August 2012

Its' that time!
Man Vs Triathlon Facebook page hit over 90 likes and just because I feel like it and some peeps allowing me to review their products gave ME stuff to give to YOU!

Lucky you!

Here's what's up for grabs:

• Verge cycling socks - RD from Midwest Tri Series hooked YOU up!
• Anti-Monkey Butt powder - some from my own stash.  Its' in individual packets, so no worries about hygiene.
• Gatorade water bottles from the fine people at the Midwest Tri Series.
• Hammer sports gels from my own stash, because I cannot use them any more thanks to my delicate stomach.
• FLEXR sports bottles and liners from the fine people at FLEXR Sports!  We have a couple of 16 and 20 oz's to throw your way.
• A 12 pack of CORE POWER that I just reviewed!  Retails for $42 and you get one for FREE!

Now, those who get selected (4 people can win) won't all of the items.  It's more like a grab bag and out of the 4 winners, a second winner for the Core Power will be chosen!

How does this go down?

Let me tell you.

1. Like Man Vs Triathlon on Facebook and post on the wall that you are in for the contest.
2. Follow @FlexrSports and @TriJayhawkRyan and @CorePower on twitter and tweet, "@Trijayhawkryan is giving away @FlexrSports and @CorePower like a crazy man on his blog! http://ow.ly/dluGD"

If you do either the Facebook or Twitter, you're name goes into a hat - aka random number generator - and names will be drawn 9/5/12 at 4pm central time.

What are you waiting for!?  Get to liking and tweeting!

Review of @CorePower protein drinks

While training for the Jackson County Triathlon that went down a few weekends ago, I utilized the opportunity to try out a new player on the recovery drink market.

Well, that’s not entirely accurate.  New is a relative term since Core Power was originally Athletes Honeymilk.  Through some transformation and what I can only imagine as a large marketing push, birth was given to Core Power.

It’s a healthy 11.5 fl ounces with a healthy set of lungs.  You can’t help but notice their website that screams at you with hip designs and a list of pro athletes in their nursery such as Craig Alexander and Tom Danielson.

But enough with the glitzy wrapper and big marketing budgets.  Is this stuff worth the deductible to bring it home to your house?

I’ve used product such as chocolate milk, fluid recovery, muscle milk, gatorade recovery drinks and shakes, push endurance and now Core Power.  I’ve had a wide range of experience with each and all have their valid claims to being a great recovery drink option.

I tried out Core Power after swims, bike rides in 100 degree heat and 10 mile long runs.  With Core Power providing 6 samples of the 20g protein option, I had a variety of opportunities to try them out.  They sent me a sample of chocolate, vanilla and strawberry banana.

Will you get a huge boost of energy after drinking it?  If you spent any kind of energy on your workout and need immediate rebound from your energy deficit, then sorry.  No recovery drink will do that unless it’s pumped with sugar or caffeine, of which Core Power is not.  What you will get is a full feeling and ability to function at work after a morning or lunch workout.  The last thing you want to do is pass out at the day job that pays for your triathlon habits.  Core Power provided me with ample ability to stay at work and on task without a sudden overload of nervous energy that comes with “energy drinks”.

I would rather let my kids play with the chalk and not drink it.  That’s the big snag with a lot of recovery drinks/shakes that are pre-mixed and bottles.  I can’t tell you how many pre-packed recovery or protein drinks have that chalky taste like liquid antibiotics.  After trying the flavors, I will admit this was mildly the cash with vanilla and strawberry banana.  The chocolate was a lot less of an issue and was very tasty.  If I were a gambling man, then I would bet chocolate would work for most people.

Will you taste it for hours after you drink it?  It all depends.  If you don’t have anything to eat or drink after drinking Core Power, then yes.  As with anything, you will have an aftertaste.  Will it kill a rabid rhino in your office?  No.  The taste is there, but not potent.  Just have a tic tac and you’ll be fine.

Does it play well with the big boys?  Check out the nutrition info of the important ingredients.  As you will see when you compare to the other players, Core Power stacks up in a lot of categories with the big boys.  It’s also interesting to note that the 20g protein version has noticeably less calories if you are sensitive in your daily choleric intake.  If that’s not an issue to you, load up on the 26g of protein.  The point is that you have options with Core Power.

What’s this going to cost me?  You can get a 12 pack from Amazon for $42, and possibly qualify for free shipping.  You will pay the same for the gatorade recovery shake as well.  Core Power is again right in the mix with everyone else.  Not any real savings, but if you like what their selling, it won’t come at a premium.

Nice outfit.  Core Power has launched with a zest for the eye catching appeal.  The design of the containers and web site are current and user friendly.  They have an air of down home reality and working out of your basement mentality.  There is not very much corporate structure here, but very professional.

Bring the heat.  They have the firepower of one of the world’s best triathletes in this day and age.  Craig Alexander became the oldest triathlete to win Kona in 2011 and dominated by setting a new course record.  If he’s drinking and schilling for Core Power, how bad could it be, if at all?

Shaken, not stirred.  Personally, I’m not a fan most powders.  Some are exceptions to the rule, but if you don’t get the ratio right and you’re mixing with just water, bleh.  Core Power is a good alternative to powders as it comes already pre-mixed with actual dairy as one of the core ingredients.  That makes a huge difference in that watery wimpy taste versus a strong flavor with a thicker consistency than water.  Plus, no packing extra tubs of product, measuring devices, a water bottle or something to stir or shake it with.  With Core Power, just twist the top off and rip off the seal and guzzle.

Overall Core Power appears to be a strong contender in the recovery drink biz.  The packaging and approach eases any fears of a fly-by-night or backroom closet outfit.  Professionalism mixed with fun seems to be there approach in bringing value to the recovery industry.

If you have access to a store with Core Power (they are now distributed by Coca Cola), then I challenge you to pick some up and give it a whirl.  You won’t be out nutritional worth or any extra money compared to the other contenders.  You may just find your new BFF training partner.

*Writer’s note, Core Power provided samples for this review and in no way influenced the writer for a good or bad review.

2012 Midwest Meltdown Triathlon Recap - 8/26/12

The weather was in stark contrast to the other races this year...
The weather forecasters kind of got it right.  No storms, but we did get much needed rain.  If we weren't like 2 feet below average for the year, I would complain more about the specter of racing in the rain.

But, it was only heavy mist at transition setup and chip pickup and by the time daylight hit, the rain had pretty much stopped leaving 70 degree temps, a little humidity and damp roads.


It was a meeting of Team Wheaties, Kansas City division...
Mark, from Young Enough to Tri, was in attendance for the Meltdown Triathlon short course and we explored all of what Wheaties had to offer for endurance athletes.  High quality stuff!

Looks who's sporting Team Wheaties tech tees and visor!

Hey, check out what Wheaties has to offer!

Wow, look at all of that nutrition!

Ready to kill the course!

Honestly, I'm a cereal FREAK and being a part of Team Wheaties is like Chazz Michael Michaels going to sex-a-holics meeting (Google Blades of Glory for that bit of cinematographic nugget of gold).  Wheaties in, triathlon PR's out.


Athlete meeting, last minute port-a-potty stop, GO!
The swim is a little inlet of the small lake that has NO waves and NO issues.  Smooth like glass, no glare from the sun and easy sighting.  It was a two lap swim totaling 1500 meters and went like this;
GO
SWIM ALL OUT FOR 200 YARDS!
Find a groove
Avoid getting swam over from faster swimmers
Avoid swimming over those in other heats from second lap doing side, breast or dog paddle.

This strategy resulted in 1500 meters in 24:53.  Around 1:37 minutes per 100 yards.  Not.  Too.  Shabby.  That was good for 11th best of 76 athletes.  It also helped that it was wetsuit legal.  Thanks to the past two wetsuit legal races, I'm in the top third of swimmers coming out of the water.


And then we hit the roads...
The road was mildly wet.  Some puddles with the middle drying out.  When I had the chance, I grabbed a line on the dry middle and gave it all I had.  There was VERY mild headwind in some spots, but the course is pretty much pancake flat.  I rolled with a cadence around 75 to 85 on the headwind/hill sections and dropped the hammer on the flats and downhills.  It was a 4 loop course around the lake.  Closed roads and sweeeeeeet.

I wanted to leave a lot on the bike course, knowing the run was the same loop as the 4 loops for the bike leg.  Flat and little wind.  I knew the run would not be as difficult with low temps, clouds and easy course.  This got me 1:01:09 for 20.8 miles for 20.5 mpg average.  It wasn't as impressive as the heavy hitters going at 22 to 25 mph, but my best pace for the season.


Run it off...
1 loop around the lake and then the 2012 tri season would be over.

The first mile was just getting my feet under me and chasing the rabbits to pick other runners off.  It's great to negative split the course since the run into the finish line is the "downhill" portion.  I noticed with 2 miles to go turning a corner I had a group of 10 runners closing in 1/2 mile behind me.

I wasn't about to be overtaken, so I hit the gas and left it out on the course.  I was passed once with 3 miles left and ran it home in 37:41 over 5.21 miles.


The results are in...
This was probably the best all around race for me of the year.  The swim was on, the run was the best pace I've put out yet and the bike speed was over 20 mph.  I had hoped for squeezing more out of the bike, but the first two loops were more cautious with wet roads.  After feeling it out, I was more comfortable to race more and think less about the damp roads, if that makes sense.

My effort was good enough for:
15th overall out of 76
3rd out of 8 in 35-39 AG
2:06:10 - best on this course for the long course by 9 minutes in 2009.

I didn't crack under 2 hours, but the only guy that did won the race.  I can live with that.

It's bitter sweet.  Sweet that there are no more nights before races sweating out having everything packed for swimming, biking and running.  No more 4:30am wake up calls on Sunday for race day.  No more sweating transition location.  No more sweating when to get in line for port-a-potties before putting on the wetsuit, sealing up for the race.  Bitter that it's the last tri for 2012.  I have to wait til next May for the first chance in KC for another triathlon.  Ho hum.  That motivation has to last all winter to get me through 8 months of training and building.

It was a great wrap-up race for the year.  I'll take it.

Coming home after the last triathlon of the season is like finding out your box of Wheaties is empty.... very sad.

Oh ya, and the wife raced!
Well, sort of.

She hit the swim and right as she was about to stand up and run out to T1, someone grabbed her foot and pulled enough to pop it out of socket. It was her ankle that she had surgery on a few times, and for a normal person it might not have been anything. For her, she was done for the day.  It's usable and she's "ok", but it was better not to make it worse during the race.

That sucks since it was her first attempt back since 2 years ago before our son was born.

As I rode by transition on lap 2 of the bike, I saw her standing in transition and she gave me the ok sign, but I knew she wasn't racing.

Bummer.

Maybe some duathlons next year?

Get some Sports Gear

What is Driftwagon?

Driftwagon is your chance to save up to 70% or more on the top brands in outdoor and action sports today. With new sales starting weekly, you will find everything you need to round out your arsenal of gear and apparel for your Lifestyle in Action. All prices are exclusive to members, but membership is free.

Some Kansas City Events - 8/24/12

This Saturday (August 25th), at 9:00 a.m.!!!
A family-friendly, kid-friendly event & picnic:
**********************************
Do the Mud and Muck 5K or 1-miler...they both start at 9:00 a.m.
**********************************
Course:  Easy-going fun run on unpaved dirt roads, (with a little pavement) in a park setting. You will get muddy in our large mud pit!
**********************************
Location: Unity Village Campus, 1901 NW Blue Parkway, Lee's Summit, MO 64065
**********************************
$40 for adults, $20 for kids...up to and including on race day.
More information: http://mudandmuck.org/

____________________________________________________________

Online preregistration for the 10th annual Head for the Cure
5K – Metro KC closes Aug 23 at midnight. The 5K takes place at 8 a.m., Sunday, Aug. 26, in Corporate Woods. Whether you're a casual walker, a competitive runner or anything in between, we hope you can join us in celebrating the past nine years. Register now to Participate! *Team rate applies if five or more individuals designate a team affiliation when registering (team names are available when registering online) or if three or more family members sign up together.

Register now to Volunteer!
Dedicated volunteers have been the backbone for the Head for the Cure 5K. As our event grows, so does our need for volunteers. So please join in and lend a helping hand. About the Cause Proceeds from Head for the Cure 5K – Metro KC benefit the Brain Tumor Trials Collaborative, through MD Anderson Cancer Center and 20 other brain cancer centers around the country. To date, Head for the Cure has raised more than $1.5 million to help defeat brain cancer step by step.

Participate
Volunteer
Donate

_______________________________________________________________________

CLIFFHANGER REGISTRATION IS OPEN!
Registration for the 27th Annual Cliffhanger Run is now open! Come out and support KCTC and enjoy the pancake breakfast.

Did you know that Cliff Drive in the Historic Northeast is one of America's designated "Scenic Byways" and was featured in the KC Star as one of "25 Reasons to Love Kansas City"? Experience the Historic Northeast with its rich mix of cultures, its stately mansions along Gladstone Blvd. including the KC Museum, and its historic neighborhood! Cliffhanger is a part of the KCTC Fall Race Series.

More info here. 

VOLUNTEER AT HARVESTERS WITH KCTC! Join us from 2-4pm on Sept. 22, to sort food donations at the food bank. Then hang with your friends for pizza and beverages at Pizza 51, near UMKC. You don't have to be a member, just enthusiastic about donating to one of the biggest and best food banks in the country. Kids over 6 years old are welcome. You'll also get a tour of the facility, if you'd like!   More info here. RSVP to  Ann Kohn, Stieglitzcat@gmail.com by Sept. 15.

WARD PARKWAY THANKSGIVING DAY RUN THURS., NOV. 22ND A Kansas City Tradition! An easy going family event along scenic Ward Parkway on Thanksgiving Day. Participants receive a tech race shirt in women's and men's sizes or a pumpkin pie! Register now and start your celebration early with a great run with friends and family. Enjoy custom awards and plenty of fun & food afterwards! A KCTC Fall race series event. More info on Facebook.

BISON 50 RELAY, TOPEKA TO LAWRENCE Prepare to reach new heights of euphoria that no amount of endorphins can take you. The Bison 50 Relay will take you across the Sunflower State from the state capitol of Topeka to the beloved college town of Lawrence, a total of 50 miles. Be bold and run all 50 miles yourself or be sane and split up the 50 miles between up to ten people.   Register here. Bison 50 on Facebook

MAKE NEW RUNNER FRIENDS! Here's your chance to meet runners from out of the area and help make their experience in KC a good one. We are planning a new program-The Buddy System. The Buddy System will be on our website to offer out-of-town runners a "buddy" during their race weekend in town. The buddy would either do a run with them, tell them about local running courses, help them get around, offer advice on where to eat, stay, or shop, whatever they need. Now we need to know who is interested in being a "buddy". Contact Bill Smith at billsmith@exoeng.com.  More info here.

KCTC GROUP RUNS  Click for details about the many group runs at www.kctrack.org Sunday in Prairie Village, 7:30 am, 71st & Mission   Sunday Northland Runners, 7:00 am, Macken Park Sunday In Independence, 7:30 am, old O'Charlie's   Monday Intervals, 6:00 pm, Liberty Memorial. Monday New Runners Class, 5:45 pm at Ward Pkwy Center Monday Night Run in Waldo, 6:00 pm, The Waldo Well  Monday Mud Babes, 6:00 pm, Shawnee Mission Park Tuesday Intervals Prairie Village, 5:30 pm, SM East High Tuesday Northland Run, 5:30 pm, Macken Park, North KC  Wednesday Night Run, 6:15 pm, location varies  Thursday Northland Run, 5:30 pm, Macken Park, North KC  Saturday Near The Plaza, 7:00 am, 55th & Brookside  Saturday Downtown, 8:00 am, Panera Bread, 2405 Grand Saturday Lee's Summit, 7:00 am, Gusto Coffee  Saturday Liberty, 8:00 am, Buffalo Wild Wings, 9207 NE 152 Every Day Trail Runs, off-pavement with the Trail Nerds

Getting ready for Midwest Meltdown Triathlon and a swim test

Things are progressing with the coaching...
And I performed a swim test this morning.  We'll be postponing the run and bike tests until after the Meltdown Triathlon this Sunday.

There was a little 1500 meter warm up to get ready, rest and a swim for 30 minutes to see how far I get.  Not really a super sprint, but it's all full endurance capacity to see how far I can get at race pace.

Happy to report that I got to 1700 meters in 30:20.  That's a pace of 1:38 per 100 yards.  Fancy math and my TI-85 converting meters to yards got me that, plus 6 years of college and masters degree in engineering.

I think that's fairly strong considering it was in a pool and I don't do flip turns.  We shall see what Coach Bob does with that info on the swimming torture category.

The Meltdown is coming...
And rain is in the forecast.

Em will be racing the sprint course.  It should be interesting to see how she does considering she has no swam since a triathlon she raced over 2 years ago and hasn't been on a bike since then as well.  Actually, longer since that triathlon was changed to a swim-run due to rain.  That reminds me, I need to get her road bike out of the basement, air up the tires and lube the chain.  Since our house selling adventure, it's been in my mom's basement for safe keeping out of site.  I think her helmet is in there too, somewhere.  Hmmmm....

As for me, I've raced this event 4 times in the past 7 years.  Took off every other year for various reasons.  It's also changed location a few times and I've raced the long course duathlon at the old course, sprint triathlon at the old course and the long and short triathlon at the new venue.

So, I have some historical performances from past events to compare to.

I'll be racing the long course this Sunday.  2010 was the short course where I hit the fastest swim, bike and run splits at this venue.  Reaching 5th overall was the pinnacle of the 2010 season.

I'm not sure how this year will turn out.  I'm looking for at least 20 mph avg on the bike on the super flat course, unless we have a headwind or rain.  Any of those and bets are off.

After last Sunday's Jackson County race, I'm hoping for a sub 7:30 run split.  The run is one lap of the bike course around 5.21 miles.  Between 5 and 6 miles is my sweet spot.  Above that in a tri and I'm shaky at the end.  Below that I can keep a hard pace.

The weather will have a lot to do with race performances.  Duh, right?

Overall it's the last triathlon of the season, so I hope to leave with a good taste in my mouth for the winter.

If you are racing, come find me in my Team Wheaties shirt and I'll spot you with a coupon for Wheaties!

#TeamWheaties and Active Ambassador - how did I get there?

What and how did it happen?
You've heard me mention it a few times, but it's true!  I've been picked to be 1 of 100 athletes for Team Wheaties!  It's pretty awesome, I won't lie.

In all reality, applying for Team Wheaties when I was invited was a no-brainer.  I LOVE the stuff and Wheaties Fuel is the BOMB!  I eat the stuff by the truck load, so I might as well official back them.  Know what I'm saying?

We get hooked up with apparel, Wheaties and best of all for you all, discounts to offer my "fans", or as I like to say, the 3 to 4 of you that read this blog on a consistent basis.  ;)  I kid.  Find me at any Kansas City area race and score some coupons and get the low down if Wheaties is fluff or tough!

Wonder how you can get chances to be a part of teams like Team Wheaties?
Apply on Active.com to be an Active Ambassador.

Create a profile on Active Ambassadors - your profile must be 100% complete to qualify to be selected as an ambassador

Enter my full name (Ryan Falkenrath) in the "How did you hear about Active Ambassadors?" question.  It's not always about what you know, but who you know!

Stay tuned for more info on Wheaties in general and where I will be so you can corner me in person and quiz me about Wheaties!